Posted: March 31, 2005

Sportsmedicine: Don't Miss a Step

For many runners, running and heel pain often go hand in hand. Plantar fasciitis, the most common cause of heel pain, is increasingly common among many people, particularly athletes. Although plantar fasciitis and other similar types of heel pain such as heel spurs can be prevented and easily treated in most cases, it can still cause significant discomfort and can significantly impact a runner's performance. For this reason, heel pain prevention and treatment should be an important consideration among runners when training.

The plantar fascia is a thick band of fibrous tissue that attaches to the heel bone and runs almost the entire length of the foot. When excessive strain is placed on the ligament, it can cause the ligament to become taut and sometimes cause it to pull away from the heel bone. When strain becomes excessive, small tears and inflammation can develop, resulting in aching pain. The condition of plantar fasciitis can be particularly disruptive to an athlete's lifestyle, affecting their training and performance.

Among the most common factors that can lead to a heel injury is poor fitting shoes. Shoes should have a snug fit, yet also be able to maintain flexibility. As any runner may know, running shoes can often become very expensive. Although you may not be too keen on price, it's important to have the best shoes as possible when running. Running shoes should have adequate cushioning in key areas such as the heel and forefoot, while also being able to maintain structural support throughout the arch. It's also a good idea to throw away old shoes. For those who may begin to experience heel pain, take a look at the soles of your old running shoes. What do you see? These worn soles may be able to indicate where the problem areas are located based on the excessive or irregular wear. The older the shoes the more worn they are. The more wear shoes have the less support they are giving you, increasing the chance of injury.

Your exercise routine also regularly contributes to the development of heel injuries. One of the most common sources of stress is caused by over use. Often times, athletes try to push themselves as hard and as fast as they can. Unfortunately, this can lead to serious injury and can cause you to be out of commission for some time. The important thing to remember is to ease into a routine. Increase the distance or difficultly of an exercise routine slowly to let your body adapt to the intensity. In addition, running up hills can also cause the fascia ligament to become excessively strained so try not to overdo it.

Before and after an exercise routine it's also crucial that you stretch the foot and calf areas. Without stretching, these structures stay taut and running or exercising on them can result in damage to the plantar fascia, Achilles tendon, or other muscles. Stretching loosens the tissue up and allows them to function better and be more flexible, helping to prevent injury.

Rest can also be an important factor in preventing injury. Running long distances can take its toll on the foot, placing repetitive stress and weight on the fascia. By taking short breaks periodically during exercise the fascia is able recover from repetitive pressure.

Luckily, most occurrences of heel pain such as plantar fasciitis, heel spurs, and Achilles tendonitis may be treated though relatively conservative and simple means. Initial treatment may include rest, ice, and anti-inflammatory medications. Orthotic shoe inserts are among the most effective treatment methods for heel pain and are a cost effective and easy solution to discomfort when compared to more costly alternatives. It's also important to think in the long term. Simple, short term relief is not enough for runners since pain can easily reoccur. By combining an effective, long term treatment method with these simple injury prevention techniques, you can significantly reduce the symptoms of heel and foot pain while reducing the chances of future heel pain.

Article written by David Lux. David is a Heel Pain Specialist at Heel That Pain Inc, a treatment clinic dedicated to heel pain. Read more information at the HTP resource on Plantar Fasciitis. Before making any decisions on treatment, we remind you to consult with your doctor.